If you are like me, you have
done your research. You have read books & articles, you have watched
"Forks Over Knives" and/or "Food Matters" documentary. You have been inspired by
Australian Joe Cross and his remarkable documentary "Fat, Sick & Nearly Dead"
and now you are ready to do what Joe and Phil Staples did - you are ready to do what I and
countless other's have done. You will lose weight and achieve optimum health and
boundless energy. Here is our general checklist to get you started and on
your way to weight loss with Reboot Juicing and a Plant-based WholeFood eating
Still have questions or concerns? Let me know if I can be of service to you; directly
answer your concerns, or maybe you would like to share your personal weight loss
journey. My passion is purporting a healthy, balanced, simple and natural
lifestyle free from debilitating dis-ease, chronic illness, harmful toxins,
invasive chemical treatments, medications or surgery. I love talking about Juicing and a Plant-Based Whole Food
Lifestyle for weight loss and optimum health.
If you are interested to
email me or speak directly on the phone, I would be happy to share even more
tips, personal stories, and intimate weight loss, obesity & food addiction, or
healthy lifestyle concerns.
Discover Joe Cross and Phil Staples who embark on a
fascinating and inspiring journey to extreme weight loss and optimum health with
vegetable juicing and plant-based eating. Part road trip, part self-help
manifesto, FAT, SICK & NEARLY DEAD defies the traditional documentary format to
present an unconventional and uplifting story of two men (Joe & Phil) from
different worlds who each realize that the only person who can save them is
A period of time where you commit to drinking and eating only
fruits and vegetables, herbal teas and water in order to regain or sustain your
vitality, lose weight and kick-start healthy habits that recharge your body and
get your diet back in alignment for optimal wellness.
Eating? Joe Cross only drank juice, he didn’t eat?
Yes, Joe drank juice for 60 days but then he followed those 60 days with three
months of eating and drinking fruits and vegetables. A Sixty day Juice Only
Reboot is extreme but Joe was in an extreme situation. You do not need to
'juice-only' for 60 days to benefit from a Juicing Reboot. Consider my choice:
I tested with a 3-day juice-only reboot - then committed to a 10-day juice only
reboot. During a Reboot, you’ll commit to consuming only fruit and
vegetable juices for a period of time. 3 days (I maintain weight loss and
optimum cleansing with a periodic weekend juice only regiment), 5 days, 10 days
(that's the perfect start), 15 days, 30 days? It’s your choice! The goal is to
help you break a cycle of an unhealthy lifestyle and simply enhance the quality
of your diet by increasing your intake of fruits and vegetables.
MOJAVE DESERT MONTHLY MEET-UP
is designed as a local outlet to support and encourage Plant-Based Whole Food nutritional
considerations to recover health and embrace vitality and longevity without
surgical or pharmaceutical intervention. Join us in person and Meet-up
Monthly, attend Special Event Functions, Live Demonstrations, Guest Lectures,
Film Screenings and Book Discussions.
The Mojave Desert Plant-Based Whole-Foodist Society
will assist and support you to successfully lose weight, improve your health and
transform your diet and food habits. If you are overweight, struggling with your
diabetic, arthritic, have high blood pressure, high cholesterol, heart
disease or experience other chronic conditions that make you feel sick &
tired - this group is
for you. Discuss & share viable strategies for sustainable meal planning, learn
about disease reversing food choices, plant-based whole-food recipes, meal
preparation tools & techniques
to give you all the support, inspiration and motivation you need to clean out
your pantry and clean up your life.
Wholistic Nutrition & Wellness Facilitators - Dan Miller & Elisabeth Rae and
Special Guest Speakers the
& 4th Thursday of each month 5:45pm at the
Mohave County Library - Bullhead City Arizona Branch.
Discover personal nutrition empowerment and recovered health.
energizing and informative curriculum will cover Whole-Food Nutritional basics,
tips, how to transition toward a healthy diet, and how to maintain your
weight loss and improve health with tips and strategies to shop for food, navigating
social events, overcoming emotional eating, and avoiding common food traps.
First 3 meetings are FREE -
Society Members $15 annually.
All are welcome!
is designed to help you successfully lose weight, improve your health and
transform your diet. If you are overweight, struggling with your diet,
diabetic or pre-diabetic or have other chronic conditions, this retreat is
Joe Cross, Reboot nutritionist Stacy Kennedy, the Reboot Wellness Coaches,
the Reboot Medical Advisory Board and special guest lecturers
STAY TUNED FOR NEXT EVENT DATE
2016 at the OMEGA INSTITUTE in Upstate New York.
The goal is give you all the support, inspiration and motivation you need to
change your life.
energizing and informative curriculum will cover Rebooting basics, juicing
tips, how to transition into a healthy diet, and how to maintain your weight
loss and health – with strategies for menu planning, preparing meals,
shopping for food, navigating social events, overcoming emotional eating,
and avoiding common food traps. Plus this year we will be including 60 days
of pre-and-post camp online support.
1 week Tuition* -
Workshops, Activities, Juice Included = $975
Packages, Camping & Offsite Hotels available at an additional cost
For the results? Excess
weight starts to pour off, your belly starts to flatten, your skin glows, you
start to think more clearly, you start controlling a disease naturally rather
than depending on medication, and overall you are a happier, healthier person.
When you consume only juice, your system is flooded with an abundance of
vitamins, minerals and phytonutrients that help your body stay strong and
vibrant. A Juicing Reboot plan, followed by a healthy plant-based lifestyle
- Boost the number of
fruits and vegetables you consume daily
- Break the cycle of unhealthy eating and begin to crave healthy foods
- Jumpstarts a plant-based eating weight loss plan
- Manage a healthy weight
- Lower the risk of life-threatening diseases
- Promote longevity
- Decrease aches and pains in joints and muscles
- Boost your immune system
- Release stored toxins
- Increase energy levels
- Promote beautiful and healthy skin, nails and hair
- Eases digestion by accessing digestive enzymes found deep within whole
produce that's extracted by juicing
Rebooting is for almost everyone with a few exceptions. Please don’t attempt a
full-on 'juice only' Reboot if you are pregnant or nursing, under 18 or have a
severe medical condition. Check with your healthcare practitioner if you are
unsure. If you feel benefit and experience results - then Juice On for meal
replacement and combine with a plant-based eating lifestyle.
Juice like a pro.
Are you new to juicing? get the most out of your
juicer. Not sure if you should peel the lemon, throw in the whole apple? there
are lots of books out there on juicing - I like the classic "Raw Vegetable
Juices", by N. W. Walker
A juice-only reboot plan ranges from 3 days to 15 days. I personally did not
Reboot for longer than 30 days but if you choose to, do so with clear
nutritional knowledge or under the supervision of a healthcare practitioner.
Read about my weightloss plan or design a lifestyle reboot plan that is best
for you. Reboot Juicing and a plant-based eating lifestyle works for extreme
weight loss and optimum health.
Just because you are on a Reboot doesn’t mean that you have to stop your regular
exercise routine. Nor does it mean that you have to start one either. However,
we strongly believe that fitness is an important component of a healthy, happy,
and vibrant life, and key to helping you maintain your weight loss. So fill up
on those fruits and veggies, get off the couch, get your heart rate up (it only
takes 20 minutes) and get moving! Check out our low impact
aerobic fitness bounce.
Get inspired in the kitchen.
Keep it in your kitchen for quick and easy access to the healthiest juices,
smoothies, salads, soups, snacks, veggie dishes and more.
Rebooting can be difficult but you don’t need to go it alone. Make it easier on
yourself and ask for a little help. There is a
great community of fellow Rebooters who will support you on your Reboot - feel free to join
us at: RebootwithJoe.com and/or you can chat on Facebook at:
Juicing & Plant-Based Society -- I have soooooo
been there and done that. I know what it’s like and can offer tips & techniques,
knowledge and support. I am very proud to
be newly appointed as a Reboot
Ambassador so make sure to join the discussion
with others who support
weight loss and optimum health with Juicing and a plant-based eating
lifestyle. Join me to spread the word about healthy, natural sustained weight
loss with Reboot Juicing and a plant-based eating lifestyle. The
plant-powered energy you consume during your Reboot gives you the mental and
physical awareness to leave the junk foods behind and live a healthy, vibrant
life. You deserve to share your success and help inspire others on their Reboot.
Q: Is there a Reboot plan
for a 60 day juice fast like the one Joe did in the movie?
A: No. We do not have any plans that provide information or daily support for a
Reboot lasting 60 days. Joe’s 60 day Reboot was conducted under strict medical
observation with a customized nutrition plan. I currently suggest 3, 5, 10, and 15
day plans because we believe these plans are more achievable and provide the
impact your body needs to Reboot. This is not a 'quick fix' and your goal is to
achieve sustained life-long weight loss and optimum health with little, if any
Why can’t I drink caffeine while juicing?
A: When we drink caffeine our system needs to work to metabolize it and safely
process it. The purpose of the Reboot is to give our bodies a break from as much
work as possible.
Can I chew gum while juicing?
A: Yes, absolutely but look for a gum without any artificial sweeteners and one
that is natural.
Why can’t I smoke while juicing?
A: Smoking introduces toxins into our body and the purpose of juicing is to help
boost up phytonutrients from plants and process.
Q: Can I Reboot while I’m pregnant or nursing?
A: No. Due to different nutritional needs during pregnancy and nursing, a
strict 'juice only'
Reboot is not advised during this time, however ask your Healthcare practitioner about
Juicing combined with a Vegan eating lifestyle.
Where will I get fiber when I
A: When we just juice, the insoluble fiber is extracted and we are left with the
liquid portion of the vegetables and fruits as well as the soluble fiber. So
even during the juicing phase of your Reboot you will be receiving fiber.
Where can I find juice recipes?
There are a multitude of books & recipes available but I stick to mostly juicing
rainbow & green veggies and very little fruit. My
standard daily Juice recipe is approximately:
2.5 pounds or 7-10 Carrots, ½ bunchstalk or 10
ribs Celery, 1 big cucumber, 3-4 big stalks Kale, ½
large Beet, 1 green apple and a tiny knob of ginger for flavor and to assist
with detox symptoms.
I add any other fruit or veggie I have available at any
given time. I also eat whole fruits & veggies and juice the stems and stalks. Sometimes to change the flavor or to enhance different
nutrients, I juice beet greens, radishes, fennel, turnip greens, dandelion greens, chard,
spinach, romaine lettuce, or other veggies like cabbages, bok choy or broccoli.
Is there a ratio to fruits and veggies that you recommend for the Reboot?
A: 80% veggies, 20% fruits
How many calories a day should I consume?
A: No need to consider calories when doing a Juice only Reboot fast. Just drink
as much juice and water as you can comfortably consume. This differs from person
to person. When transitioning from a SAD diet to a Vegan or plant-based diet, we
suggest not going below 1200 per day. Again, no need to consider calories when
eating plant-based fruits, vegetables, beans, peas, legumes, nuts or seeds.
According to the "China Study", vegan diets consume more calories than a
standard meat & potatoes diet and the participants are healthier and leaner.
Q: How many times a day should I juice if I am on a juice fast?
A: 4-6 times per day, 16-20 ounces for each juice.
What are the risks of extending a juice fast longer than 5 days?
A: Following a juice fast for an extended period of time may lead to developing
a nutrient deficiency in some individuals. If you plan to follow an extended
juice fast check with your healthcare practitioner and work with them along the
way so they can monitor your status.
Peels and stems: lose them or juice them?
A: Stems – juice them! It will yield more fluid. Peels – it’s a personal
preference. the zest or peel contains important phytonutrients but lends a
bitter flavor. If you juice the peel choose organic and wash well.
How much weight loss is too much weight loss?
A: This would be different for each person, but typically your body will balance
to it's optimum state with Juicing and a plant-based lifestyle. My wife
didn't think she needed to lose any weight and inadvertantly lost 40 pounds with
Daily Reboot Juicing for meal replacement and a plant-based eating habit.
I have lost over 140 pounds over the course of two years with Daily Reboot
Juicing for meal replacement and a plant-based eating habit.
Q: What is the difference between juices and smoothies?
Juices and smoothies both play an
important role in any wellness program and we discuss the benefits of each
below. We believe that both juicing and blending are very beneficial, but in
different ways. Here is a short comparison that explains the differences between
the two as well as some of the specific benefits of each. What’s The Difference?
Equipment: Blender Price: There are lots of good ones on the market and most are inexpensive Process: Load up the blender with clean, fresh or frozen fruits, veggies like
green leafys (swiss chard or spinach for example) and liquid like coconut water.
Off your Reboot try almond, hemp or soy milk, cacao nibs or chia seeds for fun. Benefits: Phytonutrients found in the skin and flesh of fruits and veggies.
Loads of fiber from the whole fruit and vegetables.
Fiber is important for regulating blood sugar, keeping bowels regular, aiding in
hunger control, may help prevent certain types of cancers.
Unlike juices, smoothies
consist of the entire entire fruit or vegetable, skin and all and contain all
of the fiber from the vegetables.
However, the blending
process breaks the fiber apart (which makes the fruit and vegetables easier to
digest ) but also helps create a slow, even release of nutrients into the blood
stream and avoids blood sugar spikes. Smoothies tend to be more filling, because
of the fiber, and generally faster to make than juice, so they can be great to
drink first thing in the morning as your breakfast, or for snacks throughout the
By including the fiber in
your smoothie, the volume will increase.
Equipment: Juicer/juice extractor Price: Varies ($99-399) Process: Push clean produce (fruits and veggies) through the chute. Benefits: Juicing removes the insoluble fibers (but the soluble fiber remains in
the juice). Important micronutrients typically more difficult to absorb become
accessible. These nutrients include digestive enzymes and certain phytonutrients.
Juicing is a process
which extracts water and nutrients from produce and discards the indigestible
Without all the fiber,
your digestive system doesn’t have to work as hard to break down the food and
absorb the nutrients. In fact, it makes the nutrients more readily available to
the body in much larger quantities than if you were to eat the fruits and
vegetables whole. Also, you can pack more servings of fruits and veggies into a
single serving of juice than you can into a smoothie.
This is especially
helpful if you have a sensitive digestive system or illness that inhibits your
body from processing fiber. The fiber in produce helps slow down the digestive
process and provides a steady release of nutrients into the blood stream. Jason
Vale from SuperJuiceMe calls juicing "A nutrient express!"
vegetable juices form part of most healing and detoxification programs because
they are so nutrient rich and nourish and restore the body at a cellular level.
A word of caution:
When you remove the fiber from the produce, the liquid juice is absorbed into
your blood stream quickly. If you are only juicing fruits, this would cause a
rapid spike in blood sugar and unstable blood sugar levels can lead to mood
swings, energy loss, memory problems and more! It is very important to
juice 80% vegetables and only 20% fruits with those being apples or pears,
particularly if your goal is weight loss or reversal of degenerative ailments.
1. It’s best not to
combine fruits and vegetables (unless it’s apple). This can affect how well your
digestive enzymes function.
This doesn’t seem to
matter too much in green juices and smoothies, but vegetables like carrots,
beetroots, broccoli and zucchini don’t combine well with fruit due to their high
starch content. In his book Food Combining Made Easy,
Dr. Herbert Shelton
explains that starchy foods have to be eaten alone because starches are digested
with enzymes different from those used for any other food group. Combining
starchy foods with fruit may cause fermentation and gas. However, Dr. Shelton
found that green leafy veggies combine well with pretty much everything.
2. Try to drink your
juice or smoothie straight away. After 15 minutes, light and air will destroy
much of the nutrients. If you can’t drink it straight away, transfer to a dark
airtight container until you’re ready.
To get the most benefit
from your juices and smoothies, it’s important to use the right equipment.
Invest in a good-quality juicer. Less expensive, centrifugal juicers introduce
heat and oxygen and destroy the enzymes and nutrients in your fruits and
vegetables. While it may cost you a bit more initially,
a premium cold-press,
crush or masticating juicer will produce a superior-quality juice and allow
you to extract more from your fruit and vegetables, saving expense in the
The machines themselves
will also generally last longer. In contrast to the rough extraction of
centrifugal juicers, mastication or cold-press juicers compress fruit and
vegetables to ‘squeeze’ out their juice.
The same goes for a
blender. You want a
blender that is gentle on your produce and doesn’t heat up the enzymes as it’s
pulling apart the fibers. We spend money on gadgets, clothes, restaurants and
other luxuries so, if you can afford it, investing in your health by buying a
quality juicer and/or
blender or other kitchen tool is totally worth it.
In the end, including both smoothies and fresh juice can be a healthy and
delicious way to boost the amount of micronutrients in your diet.
We think Breville juicers are the best. Joe Cross endorses them and it’s the only
brand he uses. I have used several juicers in the past and the new Australian
Breville product line enhanced my juicing experience. Breville’s are
consistently high quality, reliable and they produce a high juice yield and nice
With the wide variety of juicers on the market today, it can be challenging to
decide which one is best for you.
The 8 most important features to look for in a juicer are:
Easy to Use
Pick a juicer that is known for being easy to use and easy to clean. Truth is,
no juicers are easy to clean, but some are definitely easier to clean than
others. If the parts can go in a dishwasher, that’s a plus. If your juicer is
easy to put back together after washing, that’s another plus.
You get what you pay for when it comes to juicers. Less expensive juicers tend
to yield less juice which will actually cost you more in the long run since
you’ll have to buy more produce to get enough juice into your glass. On the
other hand, you don’t need to go out and spend an arm and a leg for a
top-of-the-line juicer. For most of us, something in the middle around $100 to
$150 is just about right.
High Juice Yield, Dry Pulp.
An efficient juicer produces drier pulp which means that most
of the juice (and all its nutrients and enzymes) have been squeezed out for you
to drink. If your pulp is wet and heavy then the juicer is not doing its job
well. You can always re-juice your pulp by running it through the juicer again,
but a good quality juicer will save you this added step.
Some juicers collect the pulp in an internal basket whileothers eject the pulp
outside of the machineinto a bowl or a pulp collector that is specifically sized
for the juicer. We recommend purchasing a juicer that ejects the pulp
externally– this allows you to make larger quantities of juice without having to
take extra time to stop your juicer, open it up, and empty the basket.
Having multiple speeds allows you to extract the most juice out of your produce.
Slow speeds are good for juicing soft fruits, like grapes, and the high speed is
better for firmer vegetables, like carrots and cucumbers.
Size of the Feeder Tube
Cut your juicing time down by r selecting a juicer with a wide feeder tube so
most whole fruits and vegetables easily fit.
Storage and Cord Length
Look for a model with a long cord to give you greater flexibility in where it
can be placed on your counters when juicing. If you plan to store your juicer in
your cabinets, make sure you select one that fits as they tend to take up room.
A compact model is good for cabinet storage.
Look for a model that has a juice container specifically sized for the juicer
and with a cover that fits over the spout. Juicing can be messy but this will
help eliminate the splashes.
A spinning basket shreds the fruits and vegetables using a sharp disc, pushing
the juice through a fine strainer by centrifugal force.
Anyone new to juicing -
Making juices quickly -
● Easy to use
● Juices quickly
● Adds oxygen to the juice, which means juices don’t keep as long
and decreases maximum nutritional value
● Greens can be a little harder to juice
● Cannot juice wheatgrass, sprouts, or nuts
Breville Compact Juice Fountain
Breville Juice Fountain Plus
Breville Juice Fountain Elite
(Also known as Slow Juicers, Cold Press, Single Gear, or Single Auger)
Masticating juicers “chew,” or masticate, your produce by grinding
(like teeth) and then squeezing the juice out.
People with a moderate-high budget for a juicer -
Rebooters who juice frequently
High juice yield and less pulp
Generates less heat and foam, preserving more nutrients and enzymes
Can juice most fruits and vegetables including wheatgrass, cranberries and even
Versatile; depending on model and brand, some can be used to make baby foods,
pates, sauces, nut butters, banana ice creams and fruit sorbets
Usually have many more parts to clean than a Centrifugal Juicer
Longer prep time – shoots tend to be smaller requiring cutting fruit and
vegetables into smaller pieces.
More costly than Centrifugal Juicers
or Triturating - Two interlocking gears press together to extract juice
If you have the funds and are willing to splurge.
Someone who wants a top-of-the-line juicer.
People who frequently drink a large quantity of juice.
Low oxidation of the juice to preserve optimum nutritional value
Efficient at juicing greens
Can be used for other functions besides juice, depending on brand and model
More parts to clean and a little trickier to put back together after cleaning
Requires some strength to juice firmer produce
Q: If both juices and smoothies are good for me, why just juice for so many days
on a Reboot, and not drink smoothies?
My experience is that people lose weight more quickly by doing juice-only
for a number of days. Most folks are doing Reboots to specifically lose weight...so
do what works.
Q: How much juice should I drink when doing the Reboot?
A: The amount you will drink varies day to day according to your desire. Drink
as much as you can comfortably consume, but experts agree - benefit will be
found with at least 1-16 ounce green/rainbow veggie juice per day, accompanied
with more juices during a juice fast for meal replacement or consuming both
juices for meal replacement and plant-based foods.
Are soy milk, rice milk and almond milk okay to use in my juice?
A: We don’t advise using these products during the time you are juicing. These
can be healthy choices for fluids best for after your Reboot.
Q: Can I add protein powder to my juice?
A: We do not recommend including
conventional protein powders in your juice, but you may consider adding
a plant based protein powder to your juice if you feel you need it. For example,
Hemp Hearts/Hemp Flakes or Spirulina. Because you are using such a large quantity of
vegetables in your juice the protein amounts are much higher than you might
Q: Can I juice with rinds on my citrus fruits?
A: Yes, this is a great idea but a personal taste preference. The rinds of
citrus have zest and important phytonutrients but lend a bitter taste that some
enjoy and others do not. If you choose to juice the rinds we recommend organic
and wash well.
Q: I’m feeling cold on my Reboot. Why and how can I remedy this?
A: This is a common occurrence on the Reboot, especially during cold weather.
It’s not a bad thing, as it has to do with being in a state of caloric
restriction, which can decrease your body temperature. The good news is that it
means not only are you in a sweet spot where you can lose weight, but research
also shows that being in a healthy caloric restrictive state can help to reduce
signs and processes of aging and as well as protect the body from mutation and
help reduce cancer risk. We encourage you to bundle up, sip hot water with
lemon/ginger, make broth from your juice pulp, focus on soups when you’re in the
eating phases, and sip herbal tea.
Q: Can I exercise?
A: Yes, physical activity is recommended during your Reboot but it is advised
you decrease your intensity and sometimes duration of exercise. I just simply
walked a lot until I had lost about 75 pounds - I tried serious exercise and
only got hurt until I lost some weight, gained some flexibility and increased my
energy so that I could be successful at exercise. During the
Reboot you want to conserve energy to help your body eliminate waste and you may
be ingesting fewer calories or energy than usual so you will want to down shift
your workout accordingly. We also want you to maintain your hydration during the
Reboot, so be sure to drink plenty of fluids with exercise. Walking, Rebounding,
gentle yoga, tai chi, pilates, cycling are all examples of good activities to do
during your weightloss regiment, at a mild to moderate intensity level.
Q: Should I take supplements or vitamins?
A: We recommend you stop most non-prescription supplements and vitamins during
your Reboot and load up on nutrients from fruits and veggies. If you take
Vitamin D or B12 you may continue those. After a while, most Reboot Juicers find
they can reduce or discontinue prescription medications and supplements because
fruits & vegetables and a plant-based eating lifestyle rebuilds and regenerates
your body and supplies every nutrient necessary for optimum health.
Q: What do I do if I have food allergies?
A: Your reboot is naturally free of common allergens like dairy, soy and wheat
or gluten. If you are allergic or think you may be allergic to any fruits or
veggies please do not consume these during your reboot. There are a plethora of
rainbow fruits, greens & veggies to choose from.
Q: What do I do if I take prescription medications?
A: The concept of Juicing and a plant-based lifestyle is to alleviate the need
for supplements, powders, prescriptions and surgery. It is your ultimate choice
to continue or discontinue taking your medications as prescribed - consult with
your healthcare practitioner or ask your doctor if you need to make adjustments.
For those of you taking statin drugs to lower cholesterol please avoid
grapefruit – see our substitution list for other ideas. For those of you taking
medications for thyroid conditions please avoid juicing or eating RAW
cruciferous vegetables such as broccoli, cauliflower, kale, radish, cabbage as
some of their phytonutrients can interfere with the medication. Having these
cooked is OK. Please check with your pharmacist or doctor about any drug-food
interactions you need to be aware of.
Q: The food on the meal plans is too much/too little for me. How much should I
A: Eat only as much as feels right to you. Stop when you feel full. Have another
juice if you are still hungry. During the eating phases, don’t feel you need to
eat everything we list, and likewise, if you are still hungry, have another
serving, some fruit, or some raw veggies…or a juice, of course! I found I eat
way more in quantity than I used to, but it is ALL veggies or plant-based foods
and little to no processed carbs. I eat as much (plant-based foods) as I want
and have never gained back the lost weight.
Q: What about juice storage?
A: Have a dose of fresh juice right when you make it, then store the rest for
your meals later that day or the following day. This will help ensure you get
the most potent juice possible for at least one serving. Some nutrients are
susceptible to being degraded or broken down by exposure to heat, light and air
Heat: Reduces many B vitamins, Vitamins C and E Light: Lowers Vitamin B2 (riboflavin), B1 (thiamin), B6, Folate, Vitamins A and
E. Oxygen: Degrades Vitamins C, A, E, K and many B vitamins Freezing: Reduces Vitamin C, Potassium, Copper
Some additional tips for
• Store for 24-48 hours in the fridge (72 hours is maximum time suggested)
• In an airtight container, preferably glass but BPA-free plastic works too
• Seal tightly and fill to the top to prevent oxygen from getting in
• In a dark, cool environment away from heat and light
• Bring a cooler along if you’ll be away from a fridge
• Don’t leave your juice in the car especially on a really hot or really cold
• Freezing is also an option but less desirable than refrigeration
• If you do freeze your juice do it immediately after juicing. Thaw in the
refrigerator and drink within 7-10 days of freezing.
Q: Should I buy organic produce?
A: We recommend selecting locally grown and seasonal produce whenever possible.
We suggest purchasing organic produce for the items with the highest levels of
pesticides. The fruits and vegetables with the highest levels of pesticides are:
2. Bell Peppers (Capsicum)
3. Blueberries – U.S. domestic
8. Nectarines (Imported)
13. Green Beans
14. Kale (Tuscan Cabbage)
For more information on this, visit http://www.ewg.org/foodnews/
If you purchase conventional (non-organic) produce, we recommend peeling your
citrus fruits, such as your lemons and limes, before juicing.
We also suggest
using a washing solution for conventional produce.
Produce Wash Recipe:
• 1 c./235 ml. water
• 1 c./235 ml. white vinegar
• 1 Tbsp./15 g. baking soda
• 1/2 lemon
Mix in a large bowl (to allow for the chemical reaction between the vinegar and
baking soda) and then pour into a spray bottle. Spray fruit and rinse well. Use
a scrub brush for firmer produce.
The Pleasure Trap: Douglas
Lisle at TEDxFremont - 17min
The most important predictor of
happiness in life is our health. When the dietary pleasure trap is
disintegrating the natural relationship between the pursuit of pleasure and the
moods of happiness, when that is undermined so that we do things that harm our
health, we wind up undermining our happiness as well.Please see Video Learning for 1 hour lecture from Doug Lisle
Douglas Lisle is quick to express
that escaping the Pleasure Trap is a tough road, and a difficult journey, one
that each of us must walk alone. It is likely to be the most difficult and
yet ultimately the most rewarding path to choose. Here are a few tips to
help you move in the right direction.
● We need to stick with it -- have
some conviction. Commit Self to persevere.
● Get yourself hungry - don't
eat all day. It is more likely you will enjoy the 'healthier choice' and
your taste receptors will increase.
● Use a 'Juice Only' Fasting
[Reboot] technique for 3-days. The carbohydrates in the juice rest the
taste receptors and increase sensitivity. Useful short-term to help you
recover on your way to escape the Pleasure Trap.
● Not enough? Sometimes
we need to be locked up i.e. an expensive Health Retreat, Clinic or Treatment
Center where you fast on water for 10 days - or do Coffee Enemas and drink
● Ideally - you want a great
educational and experimental experience to learn how to prepare and consume
really good, really healthy Plant-Based Whole Foods.....in the comfort of your
home for at least 10 days.
Have friends, family, Medical Doctors, trainers, and others shared their
concerns with you,
“But you won’t be getting enough protein!!!” Feeling confused or worried?
Read: The China Study or WHOLE by T. Colin Campbell, watch:
Food Matters DocumentaryAre you
Hungry for Change?...do
you prefer "Forks Over Knives"Will I get enough
protein during my Reboot?
A: Yes. Let’s set the record straight.
What is protein?
Protein is an important nutrient, made up of individual “building blocks,” known
as amino acids. There are 9 essential amino acids, meaning that we must get
these nutrients from food, our bodies can not construct them out of other
nutrients in our diet. Animal sources of protein contain all 9 of these
essential amino acids and are called “complete” proteins. Many vegetables have
some but not all 9 amino acids and are called, “incomplete” proteins. There are,
however, other plant-based foods that are complete proteins.
The scientific belief used to be that one must combine incomplete proteins and
eat them at the same moment in time to create a complete protein – like beans
and rice. Science has debunked this rigid notion, making vegetarian meal
planning much simpler. The goal is to consume a wide variety of plants day to
day to naturally match up incomplete proteins over the course of a few days.
This will provide all the necessary building blocks in a timely fashion for the
body to work with.
Why is protein important?
Proteins play many important roles to keep us well.
Here are a few examples:
– Hunger and fullness regulation
– Maintaining and building muscle mass
– Fluid balance
– Regulating blood sugar
– Helping reduce reflux
They are also the building blocks for creating:
– Immune factors
– Skin, hair, nails and other connective tissues
– Transports for absorbing and distributing other nutrients
How much protein do I need to eat?
The amount of protein needed to maintain health is different for everyone and
even for the same person at different times. There is also a range of protein
that is best - not an absolute number. In our meat ‘n potatoes focused society
the average American consumes far more protein than is required for health. Yet,
inadequate protein intake is risky and can lead to many complications including
severe malnutrition (think of the swollen bellies in starving children) or an
increased likelihood for catching a virus. You may find many methods for
calculating protein needs online or in books but to know your numbers it is best
to ask a qualified professional.
Which plant-based foods have the most protein?
- Examples of plant based complete proteins include amaranth, buckwheat, chia
seeds, hempseed, quinoa, soybeans, spirulina.
- Examples of high protein Reboot-friendly plants include kale and other dark
green leafys, broccoli, celery, corn, and avocado.
How much protein can I expect to eat or drink during my Reboot?
Clinically speaking, it is highly unlikely a healthy person will develop a
protein deficiency in the time frame of the posted Reboot programs (5-15 days).
Green juices in particular are rather rich in protein – 10 grams per serving
(16-20 glass). To put it in perspective, 1 ounce of meat, fish or poultry, 1
egg, 1 cup milk each have 6-8 grams of protein.
One day of juices could result in anywhere from 40-60+ grams of protein – which
is sufficient for many folks over a short period of time and actually 100%
adequate for others.
The amount of vegetables eaten during the Reboot helps bump up the amount of
protein an individual will consume in a day during their program.We do not recommend protein powders during a Reboot, but it’s a personal
preference. Some Rebooters have chosen to mix chia seeds or
Hemp Hearts/Hemp Flakes into their juice. Others have decided they feel best adding in
some raw, organic nuts or a vegan/plant-based protein like Spirulina. The Reboot
is meant to be deeply personal and I whole-heartedly support everyone’s choices when it comes
to creating what works best for your individual lifestyle. Do what I do or
pick & choose elements of what I do, just remember: do what you can do,
not what your can't - find what works for your lifestyle.
Walking and doing light weights can help to preserve muscle mass during a
Q: What is the difference between water weight and REAL weight? Am I just losing
water weight during the juice fast?
A: Your weight loss will likely be a combination of fat, muscle and some water
however staying active and drinking enough juice and water will help to promote
more fat loss comparatively. After your Reboot you can minimize regaining weight by following
guidelines for easing into a healthy diet, staying active, and drinking plenty
Here are some ideas for planning your meals
after a Juice fast or incorporating plant-based foods into your existing
lifestyle. Start incorporating more plant-based fruits/veggies/whole
grains and eliminating SAD foods like fast food, refined/processed/packaged
foods, animal products.
Choose as many local, seasonal, organic foods as possible.
● Keep up with drinking plenty of water.
● If you were on a juice only Reboot spend your first 5 days transitioning out
of this by following a plan similar to my weight loss experience that includes
fresh juice 1-2 times per day and vegetable/fruit/nuts only meals and snacks.
● If you were drinking juice and eating vegetable/fruit based meals during your
Reboot, start with expanding your soups, smoothies and salads, while also
including at least 1-16oz juice once per day.
Add plant-based proteins, like nuts or beans, to your meals and snacks during
this first week then reintroduce animal proteins gradually (if you choose- i did
for a while but realized I felt better when not eating meat, chicken, fish,
dairy, eggs, cheese and have been a staunch vegan ever since).
Begin to add whole grains to your plant-based meals. You may find that you
tolerate gluten-free whole grains best at first like quinoa, teff and brown
rice.The added proteins and whole grains will give your body nutrients in a variety
of forms and help to retrain your digestive system for handling a regular, yet
● Eat smaller amounts more often. This will be essential to re-train your
digestive system to process complex combinations of foods. Eating just enough to
nourish yourself without going beyond what is comfortable is at the heart of
being gentle to your body.
● Consider how you cook your food to enhance the digestibility of your meals.
Bake, broil, grill, roast and steam your food. Stir-frying is acceptable as well
with a small amount of oil. Avoid fried foods or anything with a lot of oil or
added fats since these are very hard to digest.
● Avoid dairy foods, red meats and sugary foods
following your Reboot to help prevent digestive discomfort. If you choose to
resume dairy or meats, consume sparingly and in small amounts, like a garnish.
As far as whether one should strive to eat 100 percent plant-based instead of
something less—say, 95-98 percent—my answer is that I am not aware of reliable
scientific evidence showing that such purity is absolutely necessary, at least
in most situations.
Aim to get 80
percent of your calories from carbohydrates, 10 percent from fat, and only 10
percent from protein (not the 50% currently consumed in the american diet).
● Plan to include fresh juice and plenty of plant-based foods each and every
day for optimal health and wellness. It’s just as important to plan how and
where you plan to eat immediately following your Reboot as well as what you will
be eating. Keep in mind that the amazing practice you just experienced during
your Reboot can help launch you into a lifetime of healthy eating. Navigating
social events and day-to-day life can get tricky when trying to stick with a
healthy eating pattern. Many people find drinking just juice very simple, easy,
effective and straightforward, but when thinking of how to begin food shopping,
cooking and eating in social settings, it can feel overwhelming.
HIGHER FIBER There is a
reason why we often hear that we need more fiber in our diet— our body needs
fiber! A study in The China Study may give you that extra motivation you need to
make a change in your diet. Whereas meat and animal protein consumption has been
linked to higher rates of colon cancer, eating an “additional ten grams of
dietary fiber a day lowered the long-term risk of colon cancer by 33%,” which
can be found in 1 cup of red raspberries, peas, or about any type of bean.*
These plant based foods provide more than the necessary amount of fiber needed
to fight off this disease, and can add flavor and variety to any dish.
LEGUMES Growing up with an
animal-based diet, people tend to think of meat, dairy, and eggs as being the
best source for protein. But legumes— such as black beans, peas, green beans,
kidney beans, pinto beans, white beans, black-eyed peas, peanuts, and lentils—
are also a good source of protein (as well as iron and fiber). In fact,
according to The China Study, “there is a mountain of compelling research
showing that ‘low-quality’ plant protein, which allows for slow but steady
synthesis of new proteins, is the healthiest type of protein.”
ANTIOXIDANTS The vibrant
reds, yellow, greens, purples, and oranges of fruits and vegetables are no doubt
pleasing to the eyes, but did you know that there is actually a scientific
reason why food that is rich in color is also rich in nutrients? The secret is
in chemicals called antioxidants, which form a protective shield around the
plants’ covers that protects them from potentially dangerous reactions like
errant electrons and free radicals that can harm the plant. As detailed in The
China Study, these antioxidants are usually colored and vary from the “yellow
color of beta-carotene (squash), to the red color of lycopene (tomatoes), to the
orange color of the odd-sounding crytoxanthins (oranges).”
words, if we fill up on half a roll of Lifesavers, we won’t have room for a
juicy orange. While the orange contains sugar, that sugar is in its native or
whole food state— whole foods are better sources of energy because they are
packed with lots of other nutrients. The orange is much preferable to the
caloric equivalent of the Lifesavers because the orange also offers vitamins,
fiber, and water, whereas the candy only offers sugar and some artificial
flavors and colors.
Campbell, LeAnne (2013-05-07). The China Study Cookbook: Over 120 Whole Food,
Plant-Based Recipes (Kindle Locations 523-526). BenBella Books, Inc.. Kindle
When I first started eating a plant-based diet, I
heard the term “whole foods” a lot, and that a whole foods diet is very
health-promoting. But I felt a little silly that I didn’t know what “whole
foods” meant, exactly.
I soon learned that it didn’t mean I had to eat my
food whole, or that I could only eat food from Whole Foods Market; it
means eating food that still looks as it did growing in nature, or very
close to it. Basically, food that has not been messed with, or only
minimally messed with. This is because everything (all the nutrients and
fiber) in that whole fruit, vegetable, grain, legume (beans, peas,
lentils), nut or seed has already been perfectly arranged: as the saying
goes, “Don’t mess with Mother Nature.”
The human body runs most efficiently on food that
is in its natural form, or very close to it. When the body sees an oily,
salty potato chip comin’ down the chute, it has to work harder to do its
job. If we make the body’s job easier, it will make our life easier.
When I say “messed with” I am referring to food
that has been overly altered during food manufacturing. This is typically
done through the processing and refining of food. Sugar, salt, and oil (as
well as other chemicals and preservatives) are often added in with whole
foods during processing, while other things may be removed, such as
all-important fiber and water (which is why we don’t fill up as easily on
processed foods and often develop constipation). There are many reasons manufacturers process food,
but mainly it’s to concentrate flavors, thereby making the product more
appealing to our taste buds, so we’ll continue buying it, and the
manufacturer will continue to make nice profits. Processing and packaging
foods can also result in a product that lasts longer on the shelf, and is
convenient to eat. But beware, as these foods are typically very high in
However, all processing needn’t be avoided: we
process whole foods ourselves when we make applesauce from apples, carrot
juice from carrots, a green smoothie from fruit and kale, and pancakes
using oat flour we ground from rolled oats. These things have been
minimally processed. The upside to this is that you made it so you
know what’s in it (and not in it), and you know the quality of the whole
food (how fresh it is, if it’s organic and GMO-free) and any ingredients
that went into it. However, minimally processing our own foods can also
result in a calorie-dense final result, such as with pancakes and
You can also find minimally processed packaged
foods at the store, such as: cooked whole foods (beans, tomatoes,
vegetables); frozen fruits and vegetables; and non-dairy milks and
condiments (salsa, mustard, vinegar), all of which can be fine whole food
choices as long as they do not have any (or very little) salt, sugar, oil,
is an excellent list of the 10 healthiest packaged foods you can buy.
Processed food products that are best to avoid (or
go light on) are those that have been overly manipulated and are full of
salt, sugar and oil, such as: potato chips and crackers, snack bars and
candy, prepared soups and frozen dinners/desserts, most boxed cereals and
breads, jarred spaghetti and pizza sauces, and yogurts and other
refrigerated prepared foods and condiments. Fast and slow food restaurants
also add a lot of salt, sugar and oil to their food.
Unless you’re dealing with a whole fruit,
vegetable, grain, legume, nut or seed, check out the ingredient list on
the package so you know what you’re putting into your body, and that
you’re okay with it given your health goals.
In your quest to eat more whole foods, keep the following in mind:
Sooner is better: As soon as a
plant is plucked from its life-source (the soil, the tree branch) it
begins to deteriorate. Eating whole fruits and vegetables within a day or
so of picking them or buying them will yield the most nutritional
benefits. Frozen whole fruits and vegetables can also be a nutritious
choice, as they are flash-frozen very soon after picking.
Where to look: Local farmers
markets and farm stands are ideal places to find an abundance of
nutritious whole foods since the food has usually been picked within 24
hours. Your grocer’s produce section also carries whole foods, although
this food will typically not be as fresh as what you’ll find at farmers
markets, since the food has often been trucked in from afar. Search online
for “farmers markets,” “produce stands,” and “CSAs” (community supported
agriculture) to locate the freshest local produce.
Whole on the go: Whole foods
travel easily and fill us up. Consider packing a snack bag to take with
you when you leave for work or go on a trip. Convenient whole food choices
include: bananas, apples, grapes, carrots, fresh green pea pods, and cold
cooked potatoes. Dried fruits and nuts are often handy whole food choices
for traveling, but they are more calorie-dense. Cooked oatmeal or
leftovers, even if cold, also make delicious traveling food.
Viva la variety: Consume a
variety of whole foods throughout the day to adequately meet your body’s
nutrient needs. I usually start my morning with a bowl of cut-up fruit
and/or cooked whole-grains (brown rice, quinoa, etc.) with almond or soy
milk. My lunch might include a green salad with a variety of veggies and
beans, or a bowl of hearty vegetable soup. Later in the day, I’ll grab a
couple pieces of fruit, and for dinner I might have baked potatoes or
winter squash topped with raw and/or cooked vegetables, or a hearty chili.
Based on the findings of
'The China Study', I recommend selecting whole plant-based foods in their native
state rather than trying to obtain specific nutrients from highly processed
foods2**. This recommendation is based on three important points:
1) Optimal nutrition
occurs when we eat food rather than take in nutrient supplements.
2) The closer foods are to
their native states— prepared with minimal cooking, salting, and processing— the
greater the long-term health benefits will be.
3) Choose locally and/ or
organically grown produce whenever possible.
The Garden Approach - THE EIGHT
One of the interpretations of my
father’s research was that the consumption of a variety of different parts of
whole plants promotes optimal health. Given this, I have broken the plant into
seven categories— fruits, grains, leaves, roots,
legumes, flowers, and nuts— and given mushrooms a
separate category because they can’t be easily categorized as part of a plant.
This categorization is to make you aware of the different parts of the plant
and to help you think about consuming all parts of the plant. It is not meant
to be a strict guideline but merely a framework to use in trying to put
together a meal that Nature deems nutritionally ideal.
We created these categories
rather simply. Obviously, roots
are the parts of plants that grow below the ground.
Leaves include all
lettuces, kale, spinach, celery, collards, Swiss chard, cabbage, and so on.
Fruits are the parts
of plants that contain seeds, such as tomatoes, apples, peppers, cucumbers,
pumpkins, and oranges. Grains
consist of the seeds themselves: wheat, corn, barley,
quinoa, oats, and the like. Legumes
are made up of all the different types of beans: soy,
pinto, red, black, kidney, and even peanuts.
Flowers are broccoli, cauliflower, dandelions,
etc. For nuts, I
include all tree nuts. Almost every part of the plant is edible, nutritious,
and delicious, and has a different nutrient composition. So it’s important to
consume a variety of the categories in order to obtain a full complement of
nutrients on a given day and across a week or month.
Campbell, LeAnne (2013-05-07). The China Study Cookbook: Over 120 Whole Food,
Plant-Based Recipes (Kindle Locations 523-526). BenBella Books, Inc.. Kindle
Just how healthy is
the WFPB diet? Let’s pretend that all its effects could be achieved through a
drug. Imagine a big pharmaceutical company holding a press conference to unveil
a new pill called Eunutria. They unveil a list of scientifically proven effects
of Eunutria that includes the following:
• Prevents 95
percent of all cancers, including those “caused” by environmental toxins
• Prevents nearly
all heart attacks and strokes
• Reverses even
severe heart disease
• Prevents and
reverses Type 2 diabetes so quickly and profoundly that, after three days on
this drug, it’s dangerous for users to continue to use insulin
What about side effects, you ask?
Of course there are side effects. They include:
• Gets you to your
ideal weight in a healthy and sustainable fashion
• Eliminates most
migraines, acne, colds and flu, chronic pain, and intestinal distress
• Improves energy
• Cures erectile
dysfunction (that makes the pill a blockbuster success all by itself!)
Those are just the
side effects for individuals taking the pill. There are also environmental
• Slows and
possibly reverses global warming
• Ends the need for
• Shuts down
malnutrition and dislocation among the world’s poorest citizens
healthy is the WFPB diet?
It’s hard to imagine anything
healthier— or anything more effective at addressing our biggest health issues.
Not only is WFPB the healthiest way of eating that has ever been studied, but
it’s far more effective in promoting health and preventing disease than
prescription drugs, surgery, vitamin and herbal supplementation, and genetic
(1) Campbell, T. Colin (2013-05-07). Whole:
Rethinking the Science of Nutrition (pp. 6-9). BenBella Books, Inc., Kindle